5 Pro Tips for Achieving Your Best Night's Sleep

Your physical and mental well-being depend on it.

Having trouble sleeping? You’re definitely not alone. After all, there are so many factors that affect a good night’s sleep and it’s easy to fall into bad habits. Still, sleep is something we could all use a little more of and there’s proof. According to experts, teens should be getting 8 to 10 hours of sleep each night. If that sounds like what you're currently getting, then good job! But recent studies are saying otherwise, and it's wreaking havoc on your health.

Yesterday we promised that we'd bring you some tips for achieving a better night's rest, and without further ado, here are our top five tips for getting the best sleep of your life.

1.) Put you smartphone downI know, I know! But this is a must if you want to get some serious shut-eye. “Technology is awesome, but it won’t help you sleep. Don’t fall asleep watching Netflix or checking Facebook. Turn off all electronics an hour before you want to fall asleep because they stress and stimulate your left brain (the gas pedal!) and make it harder to fall asleep. Read a book instead,” says Dr. Pete Sulack, the founder and majority owner of Exodus Chiropractic, and a leading stress expert.

Speaking of your smartphone, there are a few apps that can help you sleep. Use Sleep Cycle to track your sleeping patterns and Yoga for Insomnia to reduce stress and calm the mind. If you absolutely must check your phone before bed, at least download F.lux beforehand. Since blue light suppresses the production of melatonin, which in turn keeps you up at night, this app changes the color of the display depending on the time of day. At night, the light is warm and less obtrusive, which ultimately, provides a better night's rest.

2.) MoveYes, you heard me. Move! Seriously, though, exercising during the day will keep the insomnia at bay. Dr. Sulack notes that exercise reduces stress, thus helping you sleep better later on. Everyone has different fitness goals, but the important thing is to make exercise a part of your regular routine. Splurge on a Fitbit (Tory Burch has a super stylish model) to track your progress or you could join an outdoor recreation team if you need a little extra encouragement.

3.) Lay off the caffeineCoffee lovers might disagree, but caffeine really can keep you up at night. A cup in the morning is fine but steer clear of caffeine after midday. “Drink milk, eat cheese, yogurt, or ice cream before bed. Yes, there is truth to the old saying about hot milk! An ingredient in milk, tryptophan, has a natural calming agent that actually relaxes you without medication,” says Dr. Fran Walfish, a Beverly Hills relationship psychotherapist, and author of The Self-Aware Parent.

4.) Set a schedule“The most erratic sleep schedule we sustain in our lifespan is during our late teens and 20s,” says Dr. Walfish. Combat the temptation to stay up needlessly by setting your own reasonable curfew. Instead of checking your text messages after dinner, she suggests dimming the lights, turning on calming music, or taking a warm bath. “Make a solemn commitment to turn off all electronic devices at curfew time, then turn them back on in the morning.” Your snaps will still be there in the morning, we promise!

5.) Remember that melatonin is your friendWhat does this mean, exactly? Basically you shouldn’t eat a big meal right before bed. “Your system needs to reboot and repair, and it can’t do that while it’s busy digesting chili cheese fries,” says Dr. Sulack. Alternatively, eat foods that increase melatonin production like pineapples, bananas, oranges, and tomatoes. For optimal sleep success, head to bed by 10 p.m. (or earlier) because this is when melatonin levels peak. You’ll look fresh-faced in the morning and your body will thank you.

Bonus Tips:

• Supplement with Magnesium. Many people have a deficiency because of lack of the mineral in their diet or decreased absorption due to caffeine consumption, high stress, and sweating. Supplement with 400-1,000 mg of magnesium citrate (it's the easiest form for your body to absorb). If you have restless legs, muscle cramps, anxiety, or have trouble getting to sleep this could help, big time. "If you start to have stomach upset, cut back on the dosage a bit and you should be good to go," says Sarah Jacobs, a holistic nutrition counselor and co-founder of The Wellness Project NYC.

• Check your bedroom temperature. Your body temperature cycle is tied to your sleep cycle. A cool room temperature around 65 degrees or so can help your body regulate. Find what works best for you, but keep in mind that if it's too warm your sleep may be restless as your body cannot reach the dip in temperature it needs, says Dr. Sabrina Magid Katz, a New York dentist, who specializes in sleep apnea and disorders.